加载中…
个人资料
Vasanta
Vasanta
  • 博客等级:
  • 博客积分:0
  • 博客访问:4,739
  • 关注人气:16
  • 获赠金笔:0支
  • 赠出金笔:0支
  • 荣誉徽章:
相关博文
推荐博文
谁看过这篇博文
加载中…
正文 字体大小:

中英对照:瑜伽体式之-山式

(2010-10-11 13:02:08)
标签:

杂谈

Mountain Pose 山式

Tadasana

(梵文名称读音:tah-DAHS-anna)

tada = mountain

 

 

 中英对照:瑜伽体式之-山式

Step by Step 步骤

 

 1.Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.

站立,两个大脚趾的根部相触,两个脚跟分开,(因此两脚第二个脚趾应该是平行的)。抬起脚趾和脚前掌使之分散开、再摊在地面上。从一侧到另一侧来回轻轻晃动身体。逐渐的减少摇摆到静止状态,使你的重心在双脚上平衡均等。

 

 2.Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.

绷紧大腿肌肉,膝盖上提,放松小腹。提升内侧踝关节使脚心内侧更稳固。然后想象能量沿大腿内侧、到腹股沟,再穿过躯干的中心、脖颈和头、穿过顶轮一线向上。大腿上部轻微内转,尾骨向地面延长、耻骨朝肚脐方向提升。

 

 3.Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.

肩胛骨先用力向后向内,再向前宽展,然后回到后背放松向下。不要让前下侧的肋骨向前推,提升胸骨顶端直向天花板。放宽锁骨。胳膊于身体两侧下垂。

 

 4.Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.

顶轮在你骨盆中心的正上方水平,下巴底部与地面水平,喉部柔和放松、舌头在口腔底部宽平展开,柔和双眼。

 

 5.Tadasana is usually the starting position for all the standing poses. But it's useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.

山式通常是所有站立体式的开始姿势。但最好把山式当做一个体式来练习。保持这个体式30秒到一分钟,自然呼吸。

 

Anatomical Focus 解剖学关注焦点

•Thighs 大腿肌肉

 

Therapeutic Applications 治疗应用

•Sciatica 坐骨神经痛

 

Benefits 益处

•Improves posture 改善姿态

•Strengthens thighs, knees, and ankles 强壮大腿、膝盖和踝关节

•Firms abdomen and buttocks 紧致腹部臀部

•Relieves sciatica 缓解坐骨神经痛

•Reduces flat feet 减轻足部扁平

 

Contraindications and Cautions 禁忌与小心

•Headache 头痛

•Insomnia 失眠

•Low blood pressure 低血压

 

Beginner's Tip 初学者小提示

You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.

为得到更好的平衡,在这个体式上可以将双脚稍稍分开,脚内侧相距8-13厘米远。

 

Variations 变体

You can alter the position of your arms in a variety of ways; for example: stretch the arms upward, perpendicular to the floor and parallel with each other, with the palms facing inward; interlace the fingers, extend the arms straight in front of your torso, turn the palms away, then stretch the arms upward, perpendicular to the floor, so the palms face the ceiling; cross the arms behind your back, holding each elbow with the opposite-side hand (be sure to reverse the cross of the forearms and repeat for an equal length of time).

可以用很多种方式改变胳膊的位置‘如:向上伸展双臂,两臂平行垂直于地面;十指交叉身体前方延展手臂,翻转手掌,沿伸两臂向上垂直于地面,手掌心对着天花板;背后侧两手交握反方向的手肘(确保小臂的两次翻转交叉重复同样的时间)。

 

Modifications and Props 辅助帮助练习

You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.

可以背靠墙来检查身体是否排成直线。站立,后脚跟、骶骨和肩胛骨接触墙面。(后脑不接触墙。)

 

Preparatory Poses 准备体式

•Adho Mukha Svanasana 下狗式

•Uttanasana 前屈背部伸展式

 

Follow-Up Poses 随后体式

•Try to recreate the balanced sensation of Tadasana in all the standing poses.

试着在所有的站立体式中去再现山式的平衡感。

 

Deepen The Pose 难度加深

You can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.

可以闭上眼睛练习山式来挑战自己的平衡。学会不借助任何外界因素来保持平衡。

 

Partnering 同伴协同练习

A partner can help you learn about alignment in this standing position. Have your partner stand beside you and check that your ear hole, the center of your shoulder joint, the center of your outer hip, and your outer ankle bone are in one line, perpendicular to the floor.

同伴可以帮助你了解自己在这个站立体式的直线排列情况。让同伴站到你的侧面检查你的耳孔、肩关节中心、臀外侧中心和外侧踝骨中心是否在一条线上并与地面垂直。

0

阅读 评论 收藏 转载 喜欢 打印举报/Report
  • 评论加载中,请稍候...
发评论

    发评论

    以上网友发言只代表其个人观点,不代表新浪网的观点或立场。

      

    新浪BLOG意见反馈留言板 电话:4000520066 提示音后按1键(按当地市话标准计费) 欢迎批评指正

    新浪简介 | About Sina | 广告服务 | 联系我们 | 招聘信息 | 网站律师 | SINA English | 会员注册 | 产品答疑

    新浪公司 版权所有